A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)